This program is perfect for the middle school to early high school athlete who is looking for a beginner strength training program to build flexibility, speed and strength. You will learn how to move well, in multiple planes, and become a better overall athlete after each month. We use our experience from working with hundreds of high school, college and professional athletes to design a program perfect for developing younger athletes!
A1
Barefoot Alternating Pogo Hops
5 x 10
A2
Lateral Heiden w Stick
5 x 5
B
T Push Up
4 x 4
C
DB Goblet Squat
4 x 8
D1
DB 3 Point Row
3 x 12
D2
Sitting Band Pullaparts
3 x 1
E
Opposite Arm and leg Deadbug
3 x 8
A
Rotational Medicine Ball Slam
5 x 5
B
Med Ball Scoop Toss
5 x 5
C1
DB Stationary Lateral Lunge
4 x 8
C2
Supine Bridge Hamstring Walkout
4 x 6
D
DB Bench Press
3 x 10
E
Side Lying Shoulder ER
3 x 15
A
Single Leg Hurdle Hops
5 x 5
B
Max Effort Vertical Jump
5 x 3
C1
Single Leg Bridge Iso Hold
4 x 0:20
C2
Alternating Split Squat Jumps
4 x 5
D1
DB V Ups
3 x 15
D2
Tall Plank to Alternating Toe Taps
3 x 8
D3
Quadruped Shoulder Taps
3 x 8
E
DB Farmer Hold
3 x 0:30
Doctor of Physical Therapy, Certified Strength and Conditioning Specialist
Learn how to safely improve strength, speed, flexibility and REDUCE injuries!
Get Middle School Offseason Training ProgramGeorge Mason Golf commit
Verified Athlete"Adams Performance has helped me gain weight, get stronger and increase my power and distance!"